Holistic Approaches to Mental Health During Pregnancy
Pregnancy is a time of transformation, physically and emotionally. Those emotional challenges in pregnancy can be just as intense as the physical changes, and as a result, many pregnant women may turn to therapy and medication to support themselves.
However, as mental health awareness increases and times change, many expectant mothers are looking for more than standard care methods like therapy and medication. So, they’ve begun turning to holistic mental health approaches to complement standard care.
Holistic approaches to mental health during pregnancy treat the whole person, not just the symptoms. Mothers who adopt this approach blend traditional therapy with alternative therapy, mindfulness practices, and natural remedies, to support their emotional well-being.
Nearly 37% of U.S. pregnant women now report using mind-body tools like yoga and meditation for pregnancy, or herbal support during pregnancy.¹ But how can you get involved, and what holistic approaches are out there to support your body and mind during and after pregnancy?
This guide explores the following aspects of pregnancy and mental wellness:
- Understanding holistic mental health during pregnancy
- Natural therapies that support emotional wellness
- Herbal and nutritional support for perinatal anxiety and depression
- Integrative therapy options at Mission Connection
- How to create a personalized wellness plan for pregnancy
Understanding Holistic Mental Health During Pregnancy
Pregnancy offers the perfect opportunity to learn skills and recalibrate your mind and nervous system, as research shows that pregnancy increases neuroplasticity. This is the brain’s ability to adapt and rewire itself, making this a critical period for building lasting emotional resilience.²
Holistic mental health care during pregnancy takes advantage of this window of opportunity by focusing on more than a person’s symptoms alone. It treats the entire person, including their mind, body, and environment. It can help expectant mothers become more aware of emotional shifts, hormonal changes, and how these internal experiences interact with stressors in their environment.
At its core, holistic treatment for perinatal anxiety or depression may include a blend of talk therapy, natural remedies, spiritual care, or somatic therapies. The goal of holistic mental health during pregnancy is to help expecting mothers feel grounded, supported, and safe in their bodies. Unlike things like checkups, scans, and medical appointments, alternative therapies for pregnant women help them achieve a deep sense of calm, balance, and connection.
How Holistic Practices Work With the Body
Practices like mindfulness during pregnancy, gentle movement, and alternative therapy for pregnancy mental health stimulate the parasympathetic nervous system – the part of the nervous system responsible for rest, digestion, and emotional regulation. Stimulating this system helps to reduce stress, regulate your mood, and give you clarity of thought.
Research also shows that:³
- Prenatal yoga improves physical fitness, reduces discomfort, reduces anxiety and stress levels, and improves flexibility.
- Meditation reduces anxiety and stress and boosts emotional resilience.
- Prenatal pilates improves musculoskeletal health and prepares the mother for giving birth with controlled movement and breathing.
- Breathing techniques help with pain management.
- Acupressure and reflexology relieve pain and discomfort.
- Tai Chi enhances flexibility, fitness, and mental well-being.
Mindfulness-based interventions, in particular, have been shown to lower cortisol levels and reduce the emotional reactivity in the amygdala (the brain’s fear center), which helps you feel calmer. As a result, pregnant women often experience better sleep, less irritability, and improved emotional regulation.⁴
Natural Therapies That Support Emotional Wellness
Many pregnant women turn to natural therapies for relief from symptoms, but that’s not all. These remedies also offer a sense of agency, presence, and calm when much of what they’re experiencing feels outside of their control.
Mindfulness-Based Therapy
Mindfulness therapy and meditation for expecting mothers focus on noticing and accepting thoughts and feelings without judgment. Typical sessions include guided meditations, breathing exercises, and body scans, which reduce emotional reactivity and improve mood.
Research shows that regular mindfulness practice can decrease activity in the amygdala (the brain’s fear center) and increase regulation in the prefrontal cortex.⁵ This supports long-term emotional balance.
Prenatal Yoga
Yoga during pregnancy is about more than stretching or developing flexibility. Gentle physical movement paired with intentional breath work and body awareness activates the parasympathetic system via the vagus nerve. This lowers cortisol levels and reduces stress.⁶
Yoga also promotes:
- Better sleep
- Reduced muscle tension
- A sense of connection to the body
These benefits are especially important during pregnancy when emotions and energy levels fluctuate.
Art and Music Therapy
Art and music therapy form part of pregnancy mental health support and create space for emotional processing through creative expression. In these sessions, moms may paint, draw, journal, or listen to music to access emotions they may not yet have words for. These therapies can:
- Lower stress hormones
- Improve mood
- Boost dopamine levels through the reward system
One study also shows that music therapy is effective in reducing anxiety during labor or cesarean deliveries.⁷ Art and music therapy offers gentle emotional relief in a nonverbal, embodied way.
Aromatherapy for Holistic Mental Health During Pregnancy
Aromatherapy uses pregnancy-safe essential oils (like lavender and chamomile) to help regulate mood and ease anxiety.⁸ Diffusing oils, adding a few drops to a bath, or using them during massage can offer a sensory reset.
These scents work on the limbic system, which is the part of the brain involved in emotion and memory, to help soothe the nervous system naturally. Essential oils have been shown to potentially reduce fatigue, memory issues, stress, and sleep problems.⁹
Body-Based Mindfulness (Somatic Tools)
Grounding practices like walking meditations, progressive muscle relaxation, or touch-based self-soothing are often integrated into holistic care. These body-based tools help re-establish safety in the nervous system, especially for women who have experienced trauma. They’re often used alongside cognitive therapy or talk therapy to strengthen the mind-body connection.
Herbal and Nutritional Support for Perinatal Anxiety and Depression
Support for mental health during pregnancy isn’t limited to therapy or medication. Many expecting mothers explore targeted nutritional support and gentle herbal options to ease their emotional strain. These alternatives can help regulate the nervous system, especially when chosen with care.
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), have been shown to play an important role in maintaining brain health and emotional stability during the perinatal period.¹⁰ Magnesium, vitamin D, and B vitamins also contribute to mood regulation by supporting healthy neurotransmitter function. In fact, one clinical study found that a combined supplement of magnesium and B vitamins significantly reduced markers of stress.¹¹
Some natural remedies for perinatal depression are commonly associated with a calming effect. Lavender, lemon balm, and chamomile are often included in teas or tinctures designed to reduce anxiety symptoms. That said, herbal safety during pregnancy is highly variable. Chamomile, for example, is generally viewed as mild, but repeated use in pregnancy has been linked to lower birth weight and potential complications, including increased miscarriage risk in some cases.¹²
Because herbal supplements can affect both mother and baby and interact with other treatments, it’s essential to speak with a healthcare provider before trying anything new. Even natural remedies should be part of a supervised plan, especially during pregnancy.
Always consult a qualified provider before using any herbal remedies for pregnancy anxiety or other symptoms.
Integrative Therapy Options at Mission Connection
At Mission Connection, we understand that pregnancy is not just a medical experience. It’s a psychological and emotional journey, too. That’s why, as part of our clinical foundation, our care team offers holistic mental health during pregnancy that supports the full spectrum of emotional and psychological needs during pregnancy.
Some of our most supportive options include:
- Mindfulness-Based Therapy: Helps reduce anxiety, regulate emotions, and increase a sense of control during pregnancy. Often used alongside CBT or interpersonal therapy for lasting impact.
- Cognitive Behavioral Therapy (CBT): Targeted for anxiety, depression, and intrusive thoughts. CBT teaches practical skills for reframing negative thinking and managing stress triggers.
- Somatic and Expressive Therapies: Movement, art, and body-based therapies help release stored tension, reconnect mind and body, and process emotions that are difficult to express with words.
- Family and Partner Counseling: Support doesn’t stop with the mother. We offer counseling for couples or family members to improve communication, reduce stress, and strengthen emotional bonds.
- Nutritional and Lifestyle Coaching: Where appropriate, we integrate nutritional support, gentle exercise, and sleep hygiene strategies to complement psychological care.
With the help of our treatment team, you can create a personalized well plan for pregnancy that’s genuinely aligned with your needs.
Creating a Personalized Wellness Plan for Pregnancy
Holistic care isn’t one-size-fits-all. That’s why, at Mission Connection, we begin each care journey with a comprehensive assessment, looking not just at symptoms, but at the stressors around you, as well as your strengths, lifestyle, and goals.
A personalized wellness plan may combine:
- A therapeutic approach aligned with your emotional needs (like CBT, mindfulness, or trauma-informed therapy)
- Nutritional support and supplement education tailored to your body’s changing demands
- Referrals for yoga, art therapy, or other calming practices that match your interests
- Flexible scheduling and remote options
Personalization matters. Individualized evidence-based treatment is recommended for all pregnant women.¹³ Individualized care plans improve engagement and long-term outcomes in perinatal mental health. When support is matched to your real life – not just your diagnosis – you’re more likely to feel empowered, understood, and emotionally well.
Reach Out to Mission Connection for Holistic Support for Mental Health in Pregnancy
At Mission Connection, we understand that every woman’s pregnancy journey is unique, and that’s why there’s no one-size-fits-all approach. We work with pregnant women to work out a treatment plan that’s entirely unique.
Whether you want to opt for traditional treatments and medication or take a more natural holistic route with mindfulness practices and herbal remedies, we will be with you every step of the way. We’re available and ready to discuss all available wellness practices for perinatal mental health with expecting mothers.
To learn more about your options and to ensure that you’re making safe decisions regarding your choices for holistic postpartum care, contact us at Mission Connection.
References
- Birdee, G. S., Kemper, K. J., Rothman, R., & Gardiner, P. (2014). Use of complementary and alternative medicine during pregnancy and the postpartum period: An analysis of the National Health Interview Survey. Journal of Women’s Health, 23(10), 824–829. https://www.liebertpub.com/doi/10.1089/jwh.2013.4568
- Kim, P., Strathearn, L., & Swain, J. E. (2016). The maternal brain and its plasticity in humans. Hormones and Behavior, 77, 113–123. https://pmc.ncbi.nlm.nih.gov/articles/PMC4724473/#:~:text=3.6
- Liang, I.-J. (2024). The wonders of mind-body practices during pregnancy: A topical review. Taiwanese Journal of Obstetrics & Gynecology, 63(4), 486–491. https://pubmed.ncbi.nlm.nih.gov/39004474/#:~:text=The%20research%20highlights%20the%20importance,;%20Prenatal;%20Well%2Dbeing
- Pascoe, M. C., de Manincor, M., Tseberja, J., Hallgren, M., Baldwin, P. A., & Parker, A. G. (2021). Psychobiological mechanisms underlying the mood benefits of meditation: A narrative review. Comprehensive Psychoneuroendocrinology, 6, Article 100037. https://www.sciencedirect.com/science/article/pii/S2666497621000114
- Marchand, W. R. (2014). Neural mechanisms of mindfulness and meditation: Evidence from neuroimaging studies. World Journal of Radiology, 6(7), 471–479. https://pmc.ncbi.nlm.nih.gov/articles/PMC4109098/
- Vempati, R. P., & Telles, S. (2002). Yoga-based guided relaxation reduces sympathetic activity judged from baseline levels. Psychological Reports, 90(2), 487–494. https://www.researchgate.net/publication/11312044_Yoga-Based_Guided_Relaxation_Reduces_Sympathetic_Activity_Judged_from_Baseline_Levels
- Shafqat, N., Agrawal, A., Pushpalatha, K., Singh, B., Verma, R., Podder, L., Das, S., & Sutar, R. F. (2024). Effect of music therapy on anxiety in pregnancy: A systematic review of randomized controlled trials. Cureus, 16(9), e69066. https://pmc.ncbi.nlm.nih.gov/articles/PMC11465781/
- Sujitrom, J., Pongrojpaw, D., Chanthasenanont, A., Benchahong, S., Pattaraarchachai, J., & Suwannarurk, K. (2024). Comparison between lavender and chamomile essential oils for pain and anxiety reduction during amniocentesis in second trimester pregnancy: A randomized controlled trial. Journal of the Medical Association of Thailand, 107(12), 956–962. http://www.jmatonline.com/PDF/956-962-PB-01350.pdf
- Sattayakhom, A., Wichit, S., & Koomhin, P. (2023). The effects of essential oils on the nervous system: A scoping review. Molecules, 28(9), Article 4096. https://pmc.ncbi.nlm.nih.gov/articles/PMC10180368/
- Liscano, Y., & Sanchez-Palacio, N. (2023). A critical look at omega-3 supplementation: A thematic review. Healthcare, 11(23), Article 3120. https://pmc.ncbi.nlm.nih.gov/articles/PMC10705916/#:~:text=With%20the%20emergence%20of%20new,4%2C5%2C6%5D
- Noah, L., Dye, L., Bois De Fer, B., Mazur, A., Pickering, G., & Pouteau, E. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress and Health, 37(5), 1000–1009. https://pmc.ncbi.nlm.nih.gov/articles/PMC9292249/
- Saadatmand, S., Zohroudi, F., & Tangestani, H. (2024). The effect of oral chamomile on anxiety: A systematic review of clinical trials. Clinical Nutrition Research, 13(2), 139–147. https://pmc.ncbi.nlm.nih.gov/articles/PMC11109927/
- Royal College of Psychiatrists. (2021). Perinatal mental health services: Recommendations for the provision of services for childbearing women (College Report CR232). https://www.rcpsych.ac.uk/docs/default-source/improving-care/better-mh-policy/college-reports/college-report-cr232—perinatal-mental-heath-services.pdf?Status=Master&sfvrsn=82b10d7e_4#:~:text=It%20is%20essential%20that%20there,a%20consistent%20and%20coordinated%20response
